WOD:
Bench Press
1-1-1-1-1-1-1
Back Squat
1-1-1-1-1-1-1
2 minutes rest between sets
Warmup:
Static body weight and PVC drills
Then Warm-up sets of:
5 reps @ 40% 1RM
5 reps @ 60% 1RM
3 reps @ 70% 1RM
Scales:
Gold
Scale by load
Silver
Scale by load
Bronze
Scale by load
Note: Plan to PR your last set of BP and BS with your 1RM + 5lbs.
Take the rest of the week off, this is a deload week.